Cheat Sheet
 

How can I get a cheat sheet to keep on my fridge, in my car, at work, etc?

I am getting very excited about this.

Here it is.

ZULEIKA’S CAD/CALP CHEAT SHEET

1. EAT TWO MEALS OR TWO MEALS AND A SNACK COMPRISED OF THE LISTED FOODS.
2. EAT 12-16 OUNCES OF PROTEIN A DAY; MOSTLY RED MEAT, DARK MEAT POULTRY, AND FISH.
3. EXCEPT FOR THE AMOUNTS LISTED, ITEMS ARE LIMITED TO 3 GRAMS OF CARBOHYDRATE/ITEM AND A TOTAL OF 6 GRAMS/MEAL FOR CONDIMENTS/OTHER ITEMS.
4. A SNACK IS ONE-HALF THE SIZE OF A MEAL. ALWAYS CARRY AN ALLOWED SNACK SUCH AS BEEF JERKY WITH YOU WHEN OUT.
3. DO NOT EAT ANY FOOD DURING YOUR NON-CARBOHYDRATE MEALS WITH MORE THAN 3 GRAMS OF CARBOHYDRATE PER SERVING.
5. HAVE ONE BALANCED REWARD MEAL W/SALAD EATING WHATEVER YOU WANT, HOWEVER MUCH YOU WANT. EAT NO LONGER THAN 60 CONTINUOUS MINUTES. DO NOT LET MORE THAN 20 MINUTES LAPSE BETWEEN FOODS TAKEN WITHIN THE 60 MINUTE REWARD MEAL.
6. CALP GUIDE IS TO HAVE A BALANCED REWARD MEAL COMPRISED OF 1/3 PROTEIN, 1/3 VEGETABLES AND 1/3 CARBOHYDRATES (INCLUDING DESSERT AND ALCOHOL)
7. EXCEPT FOR SPECIAL OCCASIONS, HAVE REWARD MEAL FOR THE SAME MEAL EACH DAY.
8. OTHER THAN DIET SOFT DRINKS, SUGAR SUBSTITUTES AND SUGAR-FREE GELATIN; DO NOT USE DIET OR LOW FAT PRODUCTS WITHOUT CHECKING CARBOHYDRATES.
9. LIMIT DIET SOFT DRINKS TO 2 AND ADDITIONAL SUGAR SUBSTITUTES TO 2 PER DAY. AVOID MSG.
10. DRINK 8-10 12 OUNCE GLASSES OF WATER A DAY.
11. USE UP TO 2 OUNCES MILK, HEAVY LIGHT OR COFFEE CREAM IN YOUR COFFEE ONCE A DAY AND DRINK IT WITHIN 15 MINUTES, OTHERWISE HAVE IT BLACK. DO NOT USE NON-DAIRY POWDER.
12. LISTEN TO YOUR BODY. FOOD ALLERGIES/SENSITIVITIES CAN ALSO CAUSE CRAVINGS, GAS, BLOATED/UPSET STOMACHES, AND HEADACHES. IF ANY OF THESE SYMPTOMS RESULT FROM THE REWARD MEAL, INVESTIGATE/FIND THE CULPRIT FOOD AND MINIMIZE/AVOID IT IN YOUR DIET.
13. LISTEN TO YOUR BODY II. SOME CARBOHYDRATE ADDICTS CAN REACT TO THESE FOODS WITH INCREASED APPETITE/CRAVINGS ALSO—ARTIFICIAL SUGARS, SUGAR ALCOHOLS, DIET SODAS, CAFFEINE, COTTAGE CHEESE, YOGURT, BROCCOLI, RED PEPPER AND OTHER HIGHER CARB VEGGIES. IF ANY OF THESE AFFECT YOU, ONLY HAVE THEM WITH YOUR REWARD MEAL.

PROTEIN (4-6 oz. Cooked, 6-8 oz. Raw/meal)
Any tofu, meat, game, poultry, containing 3 grams of carbohydrate or less per serving.
Any fish or shellfish without added fillers or sugars. Do not eat imitation lobster, crab or fish.
Any cheese containing 3 grams of carbohydrate or less per serving.
Eggs or egg substitutes containing 3 grams of carbohydrate or less per serving.
Watch out for prepared egg, meat or fish salads, they often put breadcrumbs in them to extend them.

FATS, OILS AND DRESSINGS
Heavy cream, sour cream, cream cheese, fats, oils or dressings containing 3 grams of carbohydrate or less per serving.

VEGETABLES (2 cups raw or 1 cup cooked or mixture/meal; do not count lettuces)
Alfalfa sprouts
Artichoke Hearts
Arugula
Asparagus
Bamboo shoots
Beans (green or wax)
Bean Sprouts
Cabbage, all kinds
Capers
Cauliflower
Celery
Chicory
Collard Greens
Cucumbers
Dill Pickles
Eggplant
Endive
Fennel
Kale
Kohlrabi
Lettuce, all kinds
Mushrooms
Mustard Greens
Okra
Onions (2 tbsp)
Parsley
Peppers
Pimientos
Radishes
Sauerkraut
Scallions
Sorrel
Spinach
Squash (summer only)
Swiss Chard
Tomatoes (raw, ¼ only)
Turnip Greens
Watercress
Zucchini

CONDIMENTS/OTHER

All herbs
Bouillon
Consommé
Catsup (2 tbsp)
Garlic

Garlic/onion powder
Horseradish
Hot sauce
Lime/lemon juice (2 tbsp)

Mustard
Olives
Pepper
Pork Rinds
Salt

Soy flour
Soy sauce
Tofu flour
Whey Protein
Vinegar

Good Morning, thank you for the sheet, printing as I type....


Also, thank you for the welcome and note in my journal. Will try my best to get things under control this time.

Calp
 

I am not trying to stir up trouble here, but I do notice a lot of things on this "cheat sheet" that I have no idea where they came from. As always, I am interested continuing my education on my personal health and diet is of course, on top of my list.

Can you please enlighten me as to where I can reference the items listed on your "cheat sheet", as I have read Richard and Rachel Heller's books many times and do not remember some of the things you listed.

Personally, I would suggest that everyone interested in CALP should borrow or purchase The Carbohydrate Addict's Lifespan Program and read it and reference it themselves.

Thank you,
Libby

Sure!! What things?

Zuleika’s Lc Cheat Sheet
 

I guess my point was that your cheat sheet is just that...... yours. For the most part it does not adhere to the CALP book.

I do not wish to anger you or make you get defensive, I only wish to clarify that this might be more appropriately defined as your personal LC plan and not what is written in The Carbohydrate Addict's Lifespan Program.

As before, I would suggest anyone interested in CALP should borrow or purchase the book and reference the information provided for themselves.

CALP is a marvelous tool. Learn to use it right, let it guide you. Only when you have mastered the principles try tweeking it to your personal guidelines.

Best wishes,
Libby

I'm not defensive. The sheet is mostly from CAD with a few things I have learned from experience. Also from attending/hearing the Hellers speak. These things are: coffee <15 minutes; eating not to lapse more that 20 minutes; serving sizes; limits on AS, reading labels. The 4 carbs per CM are guidelines for former Atkiners who like to know carb limits. All in all, I think it adheres to CAD very closely.

4 grams per food on cm veggie list, not 4 g per meal.
2 grams for salad dressings etc.

Hello,
I am new here, just found this forum today, and started CAD today!
The cheat sheet looks like a handy tool but I have one question. I have read the CAD book and cannot find anywhere that you do not need to count lettuce. Is that in the new CALP book?
Thanks
Judy

No, it is not in either CAD book really. It's just one of my own suggestions. There are few carbs in lettuce and more nutrition in other raw veggies that can go into the two cup measure.

Thank's so much for your quick reply. I understand what you mean about not counting lettuce now.
Judy

Can we get this stuck as a sticky? :D

I asked. The answer was no because it might discourage people from reading the book. Perhaps if others ask, they might change their minds.

That does make sense. Most people will try their darndest to do something the right way. I know how important reading the book is, because I've seen so many people say they are doing Atkins but when I ask questions as to why they do something this or that way, they have no answer. Bottom line, they didn't read the book. If you don't read the book you are not doing the plan correctly. There is no excuse to not read the book. Amazon.com always has used books for minimal dollars plus shipping. I love buying used book who cares if someone else owned it first. Read the book. LOL

Now can we get a stick for this link? It would really be helpful for those of us who KNOW to READ the book.

Thanks
Deana

Hi I would like to know anyone on Cad who has lost a lot of weight. Not CALP

Vel, SheilaRaye

Zule,
Hi, I'm new. I read that you have had some contact with the Hellers so I am assuming that you really know your stuff. Did they recomment that we eat 12-16 oz. protein a day? I like that idea and it sounds better than 2 oz. per meal. It seems like the books don't recommend that much though. What did they have to say about it? Do the Hellers eat alot? What are there rm's like? I know I can eat 12 oz. steak at my rm no problemo!

It's 12-16 ounces/day depending upon your own body's needs. Different people have different needs and, of course, men need more. 12 ounces 18-20 grams seems to be average.

One of the problems with women, especially women coming off low fat seems to be getting enoug protein.

Just remember that you can eat too much protein and if you do, the excess will be converted to glucose and raise your insulin levels.

Have you been to any of the Hellers' seminars? What do they eat?

Sorry for all the questions. Can I have Hidden Valley Ranch dressing for a cm? It has less that 2 gr. carbs per serving but sugar is the 5th ingredient.

Yes. Just watch the serving size.

Stick to CALP from what I can see ! you sure you "do not wish to anger you or make you get defensive" ?

;(

I notice that the cheat sheet said not to count lettuces "VEGETABLES (2 cups raw or 1 cup cooked or mixture/meal; do not count lettuces)" - does that mean lettuce is unlimited?

The reward meal starts with a two cup salad at the minimum. Of course, if you really, really love salad, it can be more than two cups. During the other meals, there is no need to count lettuce...you can use it ad lib. :wave:

Thanks for the cheat sheet.
You have been very helpful. :thup:

Helping me out ! ! !
 

I tried CAD awhile back and very excited about this cheat sheet and learning about CALP.

Thanks for the help ! :wave:

It is great to have a cheat sheet but the books are inexpensive and have a great deal more to offer than just the food choices.

I follow CALP and some of the foods on the cheat sheet are not listed in the book as CM foods.

It is your choice what you want to do, but the only way to be sure the information is accurate, is to read it for yourself.

Zucchini is not on CALP book I believe. it should be considered carb. can you enlighten me about that? It would be a great idea to add zucchini in my cm. does this work for any of you CALPers?
thanks and good work